 I’m often asked if my nature therapy walks are kid-friendly. The truth of the matter is: my experiences are geared toward inspiring adults to reclaim their childlike sense of wonder and awe, so they're naturally kid-friendly.
It seems that as we age, we drift apart from nature. Life happens, egos grow, and responsibilities make it hard to justify “play time.” The thing is, we ARE nature and when this connection fades, our connection with our true selves is equally affected. So how do we get back into balance? It’s simpler than you might think. I challenge you to carve out 30 minutes a day for outdoor exploration. If you have children, include them in the activity. It could be a walk around the neighborhood, playtime in the backyard, or simply lying on your back and watching the clouds or the sunset. Don’t be afraid to get dirty or silly! As you wind down, you might want to discuss what you’re grateful for in that moment. Here’s a more specific invitation: Spend 15 minutes wandering slowly, looking for signs of spring in your yard or neighborhood. After that, spend 15 minutes sitting quietly, observing the natural elements around you. If you're still and quiet, you might just tempt some birds or wildlife to forget you’re even there! What are you noticing about these experiences? Talk to your children about what they’re noticing. Sharing and witnessing each other without judgement goes a long way to strengthen our relationships. Tree hugs and kisses! xoxo Kelly About the Author Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. Photography by @zailaffitte. This article originally appeared in The Swell Life, the official blog of Portfolio Vero Beach Magazine.
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 Spring is a time of ephemeral beauty. Lovely, yet fleeting. Before you know it, the delicate blossoms have faded, erupting into a sea of green. This week, I invite you to indulge in some nature therapy. Take a moment to notice and appreciate this special time of budding blossoms and rebirth.
You’ve probably heard about or perhaps even witnessed Japan’s spectacular cherry blossom bloom, known as Sakura. The Japanese have a lovely tradition that coincides with the spring season called Hanami, which translates to “contemplate the flowers.” It’s a time of cultivating and deepening attention for this special time, enjoying the transient beauty of flowers. Take a stroll through your neighborhood, a favorite local park, or botanical garden. Notice the flowers and take a few moments to examine them closely. Pay attention to the shape and texture of each bloom that captures your eye. Does it have a scent? Do you hear the bees buzzing around or birds chirping? Before you pull out your phone to snap a pic, try to capture the details in your mind. Study the flower as if you were going to draw it. If you’re into nature journaling, you might want to sketch your observations and notes. As always, take time to acknowledge what you’re noticing. Share your observations or feelings with a family member or friend, or jot down your thoughts in a journal. Tree hugs and kisses! xoxo Kelly About the Author Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. Photography by @zailaffitte. This article originally appeared in The Swell Life, the official blog of Portfolio Vero Beach Magazine.  Kelly Bruce snowshoeing in Rocky Mountain National Park, Colorado. Regardless of your favorite outdoor activity, there are ways to heighten the experience and maximize the pleasurable, stress reducing qualities. One of the many reasons forest bathing and nature therapy is becoming so popular is because of its focus on presence, intention and mindfulness. Here are a few ways to incorporate some therapeutic elements into every outdoor experience, from paddling, boating and fishing to gardening, hiking, horseback riding, biking and everything in between.
BONUS: Reflect. What are you noticing about your experience? How did it make you feel? Journal your thoughts or share them with a friend. I would love to hear how you’re elevating your outdoor experiences. Send a message or tag me @naturalwanders.us. Tree hugs and kisses! xoxo Kelly About the Author Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. Photography by Kelly Bruce. This article originally appeared in The Swell Life, the official blog of Portfolio Vero Beach Magazine.  Next time you’re at the beach, try a little nature therapy to connect more deeply to Mother Ocean and yourself.
Find a safe, comfortable place to sit along the shore for 20 minutes or more. Scan your body from head to toe, releasing any tension, stretching, or moving in a way that brings comfort and ease to your body. Close your eyes and breathe deeply for several rounds, inhaling the sea air and exhaling any worries or stress. Imagine that you are exhaling your troubles in a cloud of smoke. You might even want to emit an audible sigh, giving a sound to this release. Feel the breeze and salty air on your skin, the sunlight or shade of the clouds. Relish this sensation. Next, tune into the sounds of the seashore. The waves, the birds, the laughter of children. This is all part of the symphony of this place. Tune into the sounds that you find pleasurable and spend as long as you like enjoying these melodies. Take a deep breath in through your nose, inhaling the sea air. Does it evoke a memory or emotion? Breathe deeply for a few more rounds, letting your nose decipher any other scents the ocean breeze brings you. Now, breathe through your mouth, as if you’re sipping the air through a straw. Let it pass over your lips and tongue. What does the sea air taste like? Slowly open your eyes and let the beach reveal itself to you as if you’ve never seen it before. Spend some time here, enjoying the scenery and fully taking it all in. Now that you’ve awakened your senses, what does the ocean invite you to do? Let your heart guide you. Give yourself permission to explore. When you’re done, take a few moments to reflect on your experience. What are you noticing? Share your thoughts with a friend or jot them down in a journal. About the Author Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook.  Around the globe, nature and forest therapy guides are taking the Japanese art of Shinrin Yoku (a.k.a. forest bathing) to soaring new heights, offering countless health benefits for both body and spirit.
The practice of nature and forest therapy as taught by the Association of Nature and Forest Therapy includes a standard sequence of invitations led by a certified guide. It’s important to note: the forest is the therapist; the guide opens the door. Invitations are opportunities to connect more deeply with the natural world in your own unique way. It’s amazing what nature reveals when we quiet our minds and awaken our senses. Next time you’re out in nature, follow your heart to a place that feels right, then try out this “sit spot” invitation: Take a seat in nature's theater. Make yourself comfortable and notice that this theater is equipped with vivid 360-degree views, surround sound, even smell-a-vision. Today’s featured film is viewer's choice and lasts roughly 20 minutes or more. (Silence your phone and set a timer so you won’t be distracted by checking the time.) It will begin whenever you’re ready. Sit back, relax and enjoy the show. After 20 minutes (or more), take a moment to reflect. What are you noticing? Share your thoughts with a friend or jot them down in a journal. About the Author Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. Photography by @zailaffitte.  This week I celebrate my 40th birthday. While I’m still processing the gravity of this momentous occasion, I’m allowing myself to feel all the feelings that accompany such a milestone.
In a youth obsessed culture, it’s not surprising that grief was the first emotion to boil up from the depths; thankfully it was short-lived. Then came gratitude. I’m literally and figuratively at the top of a mountain. I have the greatest perspective of my entire life, thus far. I’m more “me” than I’ve ever been before. And for that, I am so incredibly thankful. In the last three and a half years since I’ve discovered the practice of nature and forest therapy, my life has changed in the most wonderful ways. Nature has taught me to slow down. To savor every moment and each little treasure that life serves up. Nature has provided beautiful lessons about diversity, adversity and resilience. Most importantly, I’ve learned that nature is not separate from me, that we are one and the same. And by going outside, I’m actually going within. “Thousands of tired, nerve-shaken, over-civilized people are beginning to find out that going to the mountains is going home; that wildness is a necessity; and that mountain parks and reservations are useful not only as fountains of timber and irrigating rivers, but as fountains of life.” -John Muir By connecting more deeply to the natural world, I have strengthened my relationship with myself. I have love and compassion for myself. I have a greater sense of who I am and what I want to contribute to the world. As I reflect on my triumphs and mistakes throughout the past four decades, I can’t help but contemplate the advice I might offer my younger self, and remind my future self: Be kind… to others and yourself. Be quiet. Be still. Magic happens in stillness and silence, when you quit talking and truly listen. Slow down. Let go. Let loose. Get lost. Love hard. And ALWAYS follow your heart. Tree hugs and kisses, xoxo Kelly About the Author Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. Photography by @zailaffitte.  Welcome to Wander Wednesday where we explore destinations where you can deepen your connection to nature.
Winter is a wonderful time to explore Florida. While the weather is nice, head south for a day trip to Everglades National Park, the largest subtropical wilderness in the United States. With a variety of ways to explore – by foot, bike or tram - this is a perfect place for people of all ages to experience nature and its healing benefits. Contrary to the name, alligators are the stars of Shark Valley, a family-friendly destination that serves as a great introduction to Everglades National Park. This sprawling landscape is teeming with a variety of flora and fauna. Located 25 miles west of the Florida Turnpike, the Shark Valley Visitor Center offers educational displays including a short informational video, gift shop, nature trails and restrooms. A great way to learn about this biodiverse ecosystem is to sit back, relax, and enjoy a tram tour led by a trained naturalist. The tram goes to the observation tower and back (about two hours) and is available every hour from 9 a.m. to 4 p.m. ($27/adults, $21/seniors, $14/children, free for children 2 and under). Tours are operating at less than 50 percent capacity to provide for social distancing. Due to reduced capacity, booking ahead is STRONGLY recommended. Visit SharkValleyTramTours.com or if online registrations have closed, call the reservation line to check tour availability and make your reservations, (305) 221-8455. Be sure to arrive at least 30 minutes prior to scheduled tour time. Do the 15-mile loop at your own pace: rent a bike ($20/per day, 8:30 a.m. to 5 p.m., first come, first served) or BYOB - bring your own bike and experience the ‘Glades up close and personal. The road is well paved and suitable for most bikes. Biking is a great option for photographers and birders! Weekdays are the ideal time to visit, but if you must go on the weekend, get there early; the parking lot fills up quickly. An alternative option is to park outside the gate and walk or ride your bike in. The cooler months are the best time to visit the Everglades; in the summer, go early in the morning or late in the afternoon and stay hydrated! Sun protection is a must any time of year. However you decide to explore the Everglades, be sure to take time to pause and truly take it all in. Shark Valley Visitor Center Everglades National Park 36000 S.W. 8th Street, Miami Entrance fee: $30/vehicle, good for one week, or buy an annual pass for $55 Face masks are required in all federal buildings and federal lands Plan your visit at NPS.gov/Ever About the Author Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. Photography by Kelly Bruce.  I don't know about you, but I really miss hugs (and concerts, sporting events and carefree living in general, if I'm being honest). The pandemic has made it really difficult to connect with people outside of our own bubble. I miss the smiles that are now hidden under our masks. While I understand and fully endorse/appreciate the importance of these health safety measures, I can't help but notice how disconnected we all are these days. Fortunately, I have two solutions:
1. Hug a tree Hugging trees is not just for hippies! When we give a hug, we get a boost in oxytocin and dopamine, our connection and feel-good hormones. It doesn't matter whether it's another human or a tree. Feeling shy? You can improve your health by simply immersing yourself in the forest atmosphere. All you have to do is breathe. Trees emit phytoncides, a volatile organic compound that protects them from disease and parasites. When humans breathe in these tree aerosols, it boosts our natural killer or NK cells, a type of white blood cell that helps boost immunity and fight disease. How cool is that?! There's also a beautiful element of reciprocity regarding our relationship to trees and plants. We breathe in the oxygen the trees emit, then we exhale the carbon dioxide that the trees need. Just being in the forest and breathing creates a mutually beneficial relationship. 2. Go on a forest bathing walk Sometimes you have to disconnect to reconnect. I truly believe that the great outdoors are the saving grace of this pandemic. Nature helps improve mental and physical health - there's heaps of research to back this up. If you're craving community, join one of our public walks. We'll put down our phones, tune into nature, and bear witness to each other's unique experience. This group walk includes opportunities to discuss what we're noticing and culminates in a tea ceremony - socially distanced, of course. We'll sit down and share a cup of tea together and continue the conversation. Throughout this experience, we are connecting not only to the land, but to each other and ourselves. Remotely guided or virtual walks offer the same components as an in-person experience, but provide the opportunity to connect with the global community. These walks are conducted via Zoom, but the idea is to wander in your own yard or a local park. This is a great activity for families and friends who are separated geographically to connect through a shared experience. Learn more about our virtual and in-person experiences. Tree hugs and kisses! xoxo Kelly About the Author Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. Photography by @zailaffitte.  This year, I want to turn Valentine’s Day on its head. Forget about cupid, candy and flowers. It’s time to show yourself some love. I’m not talking about brunch or a bubble bath. I want to encourage you to do something that truly fills your heart with joy and brings peace to your life. It doesn’t matter if you’re single or in a relationship… it’s time to find your own individual spark and love yourself unconditionally.
What makes your heart sing? Make time this week to explore this idea, then set a date with yourself. Maybe it’s a paddle on your favorite lake or river, a stroll through a botanical garden, birdwatching in a nature preserve, a bike ride on a scenic trail… these are just a few examples to get the juices flowing, but the sky is the limit! For me, it’s dipping my toes in the ocean, maybe finding some sea glass or pretty shells as I stroll along the beach. It's not a brisk walk for fitness, this is a leisurely wander where I breathe in the salty air, let the rolling waves soothe my soul, maybe watch the sun rise or set. Before I part, I’ll pick up some litter, a little token of reciprocity and love to return to Mother Earth. Need some inspiration? Join me for a remotely guided nature therapy experience at 10 a.m. Eastern on Sunday, Feb. 14 where we’ll focus on self-love and self-care. Indulge in this restorative sensory experience, live via Zoom. This heart-centered approach to forest bathing supports overall wellbeing and cultural repair by fostering a deeper relationship with the earth, yourself and the global community. Join from the comfort of your own yard or living room as your guide broadcasts live from the restorative Blue Ridge Mountains of North Carolina. The experience culminates in a virtual tea ceremony. Detailed instructions provided upon registration. Register here, then click on Virtual Forest Bathing and Nature Therapy. Suggested donation: $20. This practice is available to everyone, regardless of economic status. Pay what you can afford. If you're facing financial hardship, email [email protected] to request a full scholarship. If you're a health care provider or veteran, I thank you for your service. Email [email protected] for your complimentary promo code. About the Author Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. Photography by @zailaffitte.  It’s amazing how much the world has changed in the past 12 months. Around this time last year, I was on top of the world. ‘Abundance’ was my word for 2020. I was hopeful, optimistic and downright joyful. In March, everything shut down; I shelved my professional endeavors and began quarantine. It felt as though 2020 was ushering in an abundance of crap. Raise your hand if you feel me!
Then I went outside. Nature is where I go to feel grounded, to shake off the blues and clear my head. It worked like a charm. Not only did I feel better, I was inspired. I saw that nature was flourishing while humans stayed at home. It felt as though Mother Earth was exhaling a long sigh of relief. The air smelled sweeter with less traffic. It was quiet. Wildflowers were blooming everywhere. Perhaps the abundance I envisioned for 2020 was a different type of richness. By getting out of my funk and breaking the cycle of negativity, I was able to find a silver lining in the pandemic. I shifted my focus from a state of lack, to a state of abundance. Instead of thinking about what was missing from my life, I thought about what I was grateful for. Once I felt better, my creativity and resiliency flourished. I began leading my forest therapy walks via Zoom and connected with people in 8 different countries around the world and 26 U.S. states. The moral of the story: Greet each day with gratitude and watch how it transforms your mindset. Grab your morning coffee, tea, or a tall glass of water and sit outside if the weather permits - or find a cozy spot on your porch, or by a window. Close your eyes and take a few deep, cleansing breaths. Think of three things you’re grateful for – big or small, it doesn’t matter. Visualize each of these three things individually for a moment. What do you notice? How does it make you feel? Spend 5 or 10 minutes cultivating your gratitude practice each day. You might even consider starting a gratitude journal so you can look back on the things that fill your life with joy. About the Author Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. Photography by @zailaffitte. |
Welcome! I'm Kelly Bruce, a certified nature and forest therapy guide. Read on for inspiration on improving your overall wellbeing, naturally!
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